Modeling and Why

Motivation for The Day: Goals are reached by taking Action

Why do I choose this picture….I feel it is classic, provides enough coverage to be athletic but at the same time, it represents a sexy confidence. I really never intended to model, and when I was approached in my 40s to do a photo shoot, I thought it would be lots of fun….and it WAS! It also gave me the opportunity to show what over 40 can look like…..I want women to know that being healthy, feeling great, and maintaining a fit physique IS POSSIBLE after having 2 children, and with all of life’s responsibilities. I hate to see women throw in the towel and give up on being the BEST they can be after giving birth, facing adversity, or any other trial in life that has zapped their confidence. I wanted to be not only a voice but a physical image of motivation for ALL women. Also, modeling to me is like playing pretend & dress up…a fun escape into being whoever I want. I never take life too serious and when I do shoot for the camera…it is PLAY time…lots of smiles, laughing, and doing crazy stuff with athletics, poses, and facial expressions. I can be goofy, cheesy, sexy, serious, athletic and anything that comes to mind as I am in front of the camera….and man oh man….are those lights bright. Everything I do is impromptu so all my photos really generate different facets of my personality….and I am blown away by the captures of the photographers. I have worked with fabulous photographers and I am thankful for their time with me and what we have been able to do together. My favorite photo shoots are outdoors….I love natural backdrops and can have so much fun with grass, trees, rocks, water and DIRT….lol. So this is another personal Darla share into the WHY of my modeling and do I intend to still inspire….YES!!!! I have included a few shots and a video of some fun times with this part of my fitness career;)

Thanks Mike...I LOVE this Artistic Capture!

Thomas Oed...Fun in Las Vegas!!!

Orange 4 Orange Photography... xoxo Gene

Gene X Fun Artistic...Love This....45 yrs YOUNG

      
My Workout of The Day:


35 min Strength Interval Training of the ARC /Core & Stretch


My Nutrition of the Day:


Coffee (Yes…I have one cup daily)


1- Pre-workout shake (on the lighter side…one piece of fruit blended with 1 scoop of whey)

Sweet Potato with Nonfat Plain Yogurt

2- Post –workout shake (the heavier meal…everything but the kitchen sink)
3- Sweet potato (still a KICK right now…lol ) & 2 Stay Healthy Protein Balls
4- 6 Egg whites mixed with mustard on one Slice Sprouted Bread
5- Fabulous Spinach Salad & Grilled Salmon
6- Protein Pudding before bed


Stay healthy!


Darla ;)

I Love My BOSU Interval Workout

Motivation for Today: Using Lack of Time as an Excuse IS NOT AN OPTION

After My WOD...almost 47...Whoop Whoop

Wow...did I just give that motivation today....Yes I did.  I have so much to write about and today I am full of energy, ideas, and goals that I want to achieve.  I multi-tasked this morning and put together a video during my workout which I am sharing on this Blog.  This morning started out fabulous having extra time with my hubby...we enjoy working out together as much as possible, but just like everybody else, schedules do not always permit.  One thing about me is that I make time for "ME"...bluntly...I am not a hypocrite and believe I MUST walk the talk of what I teach.  That is why I am showing through my Blog what I do to maintain ME.  I get such a rush from how being healthy makes me feel.  I was just thinking that in a few weeks I will be 47...the number blows my mind, but I think it does due to how fast the time has gone.  Truly, I feel 20 something except when my neck flares up...then I may feel a bit older.  I call myself the bionic woman with the hardware that has put me back together...lol.  OK...last night I went crazy putting together different flavored protein balls....I intended to create my usual...but then my creative juices started flowing and I can always use a quick pick me up snack throughout the day.  I have posted the picture below.  The flavors: Oatmeal Raisin Vanilla Whey, Chocolate Covered Raisin Whey, Maple Cinnamon Whey, & Chocolate Whey Walnut Brownie.  I rolled some in a cinnamon flax meal coating.  I am really having fun with this product.  Speaking of time flying, I need to run get ready for my afternoon clients;)

My Workout of The Day:

 

  

My Nutrition of The Day:
Coffee - 1 cup (not my meal or fluid intake)
1-Pre-workout shake
2-Post-workout shake (the heavy one)


Stay Healthy Fitness Protein Ball Variety Pack

 3-Sweet potato fries (can't help myself) with 1/2 can albacore tuna
4-2 Stay healthy protein balls & fruit
5-Spinach Salad with apple/nuts/cranberries & shredded b/s chicken topped with salsa
6-Stay Healthy Protein Pudding

Stay Healthy!

Darla;)

For The LOVE of FIBER and PROTEIN....

Motivation of the Day:  Wherever You Are….Move To Get There

My Personality....Fun!!!

I am a say it like it is person and trainer, in a good way of course. Loving fiber is so important with my daily intake of lean proteins. Going straight to it….if I don’t eat fiber daily & consume only protein…things just are not going to come out the way it should…YIKES. TMI, but really, it is the truth and I do go there with myself, clients & anyone else who wants to talk about the subject. It is just not right not to enjoy the tastes and textures of fiber….so, I partake daily. Did I tell you that I LOVE prune juice…with pulp, not from concentrate...YEP YEP YEP…and I even use some in my protein shakes every day. My body loves me for it….and I love the way eating all the fabulous nutrients makes me feel. My muscles are happy, my colon is happy, and every part of my physique is enjoying being well -fed with the premium stuff placed in my tank. Fiber that I have on hand everyday: oats, fruits, nuts, veggies, beans, & grains. I cook all my food from the raw stage, stay away from processed food stuff & limit my canned items to low sodium beans that I happily rinse through a colander to remove all salt. Lean proteins I have on hand everyday: b/s chicken breast, solid white albacore tuna (I do buy this canned), variety fresh fish, whey protein powder, yogurt, and lots of eggs! I do eat a balance of lean proteins & fiber for each meal and I drink water like a fish. Is there such a word as fiberlicious….it sure sounds good to me;)



My Nutrition for Today:


TIP: I may have the same things during the week as they are pre-prepared and ready to go


1 Cup of Coffee (do not count this as a meal) 
1-Breakfast Protein Shake
2-Post Workout Shake (Power Up)
3-Sweet Potato Fries (A Craze right now) & 2 Stay Healthy Protein Balls
4-Albacore tuna mixed with spicy mustard on 1 slice sprouted organic bread
5-6 egg-white scramble with garlic & fresh baby spinach
6-Protein Pudding


My Workout for Today: still not feeling like quite the powerhouse, a bit tired, so I completed what my body dictated & what I had time to complete in between my client schedule….I FEEL ACCOMPLISHED!


20 Minute ARC Trainer Interval


Repeated each set 4x


Set 1
Modified Burpees 15 reps
Modified Smith French Press 10lbs on bar @ 15-20 reps


Set 2
Lateral Lunge to opposite knee tuck 15 reps each leg
Modified Triceps Kick Backs 12lbs @ 15 reps

Stay Healthy Chocolate Whey Pudding

As Requested, the Protein Pudding Recipe:

Chocolate Whey Peanut Butter Banana Pudding for Dessert!!!! Make in 2 MINUTES! 1/2 very ripe small banana-smash until smooth, add 2 tblsp peanut butter & keep mixing, add the protein powder..keep stirring. Add a splash of light choc soy milk, n/f or l/f milk to pudding consistency. Eat immediately or put in the refrigerator for a cool dessert for that before bed muscle recovery time


I do this option as well:


Option: omit banana, add 1 tbsp s/f f/f chocolate instant pudding mix, reduce peanut butter to 1 tbsp, increase the soy milk to ½ cup, follow the stir directions as listed, and put in the refrigerator for at least an hour before consuming


Stay Healthy!

Darla ;)

Recovery and Oatmeal Adventures

Motivation of The Day:  Get Plenty of Rest, Exercise Regularly & Eat Nutritiously

                                                                                                            

Today is definitely a recovery day....feeling tired, some fatigue, and honestly in need of a NAP.  I listen to my body when it speaks loudly to take a break GIRL.  Today I live through my clients workouts and enjoy the thrill of their exercise accomplishments during the session and when it is done.  Sleep is just as important to maintain my physique and overall health.  I love the feeling of being well rested, re-charged and ready to tackle my next exercise day full of spunk;)  I have to admit that part of me tries to fight the feeling and run out and do something....but I know I will pay the price with negative results.  So, listen I do...and REST I will....and GLADLY be thankful for the moment.  Now...let me just share my Oatmeal Adventures.  Oatmeal by itself is palatable to me...in fact, I enjoy the flavor as is.  However, I love to be creative with my oats by adding things like whey protein, flax meal, cinnamon, walnuts, and YES...I eat raisins.  I never place sugar on my oats...and try to AVOID that all together.  All my sugar is consumed through natural food products such as fruit for example.  I also LOVE hot breakfast and that has to do with how I was raised.  My Mom always made a hot breakfast before I went to school and to this day, I stick to that same "begin my day" routine.  Growing up, I enjoyed my oats with brown sugar, milk and sometimes butter.  This was also back in the day where playing outside from sun-up to sun-down was the "norm" and let me share that I played hard & burned lots of calories.  I am saddened that this "norm" is no longer the "norm" but has been replaced by sedentary lives starting very young....and in my opinion is a large contributor to the obesity problem that exists today. That is a whole other topic though. Back to the Oatmeal....When I want a Power Hot Breakfast, I place 1/4 cup cooked steel cut (my favorite) in my bowl, 1/2 to 1 scoop of vanilla whey protein powder, lots of cinnamon, a handful of raisins & walnuts, stir and ENJOY!!  What am I getting....My Fiber, Lean Proteins, Antioxidants, and Omegas....everything I need to fuel my machine....and the taste...FABULOUS! 

My Nutrition For The Day: 
1 cup of coffee
1-Protein Shake
2-Powered Up Oatmeal
3-Sweet Potato & 2 Stay Healthy Protein Balls       

4-B/S Chicken Breast on 1 slice Sprouted Bread

5-Steamed Veggies (lots) & Grilled White Fish

6-Protein Pudding (I am hooked)

No Workout: Recovery Day

Stay Healthy!

Darla:)

 

Strength, Determination & My Love for Sweet Potatoes

Motivation Today ~  Never Give Up

Why do I post this particular picture….to me it represents achievement, strength & determination to overcome the obstacles of 2008/2009. It was a celebration shoot I did with my fabulous photographer Gene X of Orange photography. I was celebrating many things…turning 45 is one, but I was also in a happier place in my life overall. Struggling physically in 2008 into 2009 was so HUGE for me, and re-creating myself was a journey of pain, physical weakness, loss…BUT to come full circle as I NEVER gave up each day…through my tears…I pushed…I ICED…I pushed…I ICED…this cycle seemed to take forever until finally the physical therapy starting bearing fruit of repair. It was also during this time that I really embraced the positive power of EVERYTHING positive…if that makes sense. I have always been a positive person, but this seemed to magnify it 100x more. Triumphant is a great word! I know that I touched on this subject before but today I felt moved to write more.


Next topic….Nutrition….I am so glad that you want to hear more about that. As I shared before, my nutrition is just as important as the physical exercise I do to keep me in the BEST shape I can be. I enjoy what I prepare because it DOES NOT taste like cardboard, or bland, or like any other eating healthy rumor that is out there. Right now I am on a sweet potato kick and having one everyday with my protein source at a meal…..I think I will turn orange soon…have to laugh at myself. I LOVE to pre-cook in the microwave, cut into wedges, and shake in my bag of spices for SPICY STAY HEALTHY GOODNESS. Check out the picture….this is my meal 3. I also created a new protein ball using chocolate whey instead of the vanilla for the Oatmeal Raisin Vanilla Whey Protein Balls that I shared with you in my prior blog. I will call this one Stay Healthy Chocolate Covered Raisin Protein Ball…and it is really good. As far as meal planning goes….it is a must to have it READY….so out goes the crock pot where I prepare at least 8 chicken breasts to be used for different meals throughout my week. Let me just share that hubby and I took a day trip yesterday, & packed our cooler with prepared egg whites mixed with mustard, tossed in a few slices or sprouted grain bread, protein balls, oranges, and raw walnuts/almonds….and PLENTY of water. I do not know if this seems strange to you to be prepared like this, but it is truly easy once you get the hang of it. The BEST part also, we save LOTS OF $$$$$.....Taking care of my body with Stay Healthy Food & Saving $$$$ is a Win Win in my book…..I think someday that will be in order…a Book that is ;)


My Nutrition for Today:


1 cup coffee
1-Pre workout shake
2-Post workout shake

My Meal 3 - Spicy Sweet Potatoes & Protein Balls

3-Sweet potato & 2 Stay Healthy Chocolate Covered Raisin Protein Balls
4-B/S Chicken Breast topped with salsa & fruit
5-B/S Chicken Breast with Steamed Broccoli & Brussel Sprouts
6-Protein Pudding (I am HOOKED on this before bed…..YUM)


My Workout of the Day:


30 Interval Training on the ARC

I kept moving and repeated 4 times
Leg Extensions – 25lbs @ 25 reps
Low Rows – 30lbs @ 25 reps
Hamstring Curls – 25lbs @ 25 reps
BOSU abs – 25 reps


Stay Healthy!


Darla :)

My Passions….Cooking, Baking….and Eating;)

Motivation of the Day: Pursue Your Passions…Your Spice in Life

I would have to say one of my biggest passions is creating in the kitchen. I have so much fun creating healthy everything…..give me a recipe challenge to modify and it is ON!!!! Cooking is so therapeutic for me...a wonderful escape into “ME” time. I also enjoy cooking for others and getting feedback on my creations. I have always loved to cook & bake since childhood as I stood beside my Mom and learned the art of how to prepare meals. I need to thank my Mom for the hand down of my love for cooking….I have fond memories of being her helper in the kitchen & I loved the result of all the ingredients we put together. It was like magic. To this day, my passion remains and even more so, as I strive to share my nutrition with you. Nutrition is a big part of my physique looking the way it does. Did you know food contributes as much as 70-80% of maintaining a healthy body? So, not only are healthy cooking, baking & eating fun, & therapeutic for me….but it is also truly my lifestyle. I posted a poll on the Blog asking what you wanted me to write about and the vote so far… Nutrition!!! This makes me very excited, as I love to cook, love to bake, and ABSOLUTELY love to eat….in fact every 2 ½ hours I am putting something healthy in my face to keep my metabolism running at its peak to burn calories efficiently, and maintain stable sugar levels. Feeling satisfied all the time is my goal. My meals are palm size portions of all the wonderful nutrients…lean proteins, antioxidants, fiber, and healthy fats. I plan to dedicate several Blog posts on the importance of nutrition and how it has worked for me;) Cheers!

My Workout of The Day:

20 minute ARC Interval Training

Body Work: Repeat Each Set 4x
Set 1
Modified Smith French Press from navel 10lbs on bar 25reps
Lunge Knee Tucks 25reps, repeat other leg
Set 2
Modified Triceps Kickbacks 15lbs @ 15-20reps
Low jacks x3 plus jump 15 reps
Set 3
Biceps Curls 15lbs @ 10-15reps
Kick Front Lunge Backs 20 reps, repeat other leg



Oatmeal Raisin Whey Protein Balls....Watch the Video

 Nutrition of the Day
Coffee - 1 cup
1-Pre-workout Protein Shake (lighter side)
2-Post-workout Protien Shake (Power Up)
3-Sweet Potato and Oatmeal Raisin Whey Protein Balls (watch video)
4-Spinach Salad (my posted fav) & Grilled Salmon
5-Whey Protein Pudding for Dessert

 Stay Healthy!

Darla;)

An Appointment with Myself

Motivation of the Day: Take Time to Take Care of Yourself ~One Chance, One Life, One You

My Appointment with Myself ;)

I think about how this has been such an important tool for me and a big reason for the success of living a Stay Healthy life. Barring an emergency, I do not give up my appointment with myself…the things “TO DO” will be there when I am done…and sometimes a few things are done when my fabulous husband gets to it before I do. I like to work from a PLAN; otherwise distractions can pull me away from my goals for the day. I do know that after my workouts, I handle the day with less stress & always positive feelings…got to love those endorphins released during a good sweat. There will always be something to do & in fact most are things done over & over….like laundry, cleaning, bills (not one of my favs), but there is ONLY ONE chance each day to do something to take care of me. No rewind of time for this body….so…I PLAN to do my BEST everyday to take care of this body. To nourish myself often with Stay Healthy foods, and exercise daily….and the stretching…I love to take time to relax, breathe and take in the moment of what I have accomplished. I was able to get my workout in before seeing my clients, and they did benefit from my Frisky Friday self;)








My Work out Of the Day: Back, Legs, Core….I have to share that this was intense & 100 reps burns baby burns…….read on

Low Rows, a big part of my PT..slow & controlled

I repeat each superset 4 times….Whew!!!    


Set 1
Low Rows 25 reps
Abs 25 reps


Set 2
Negative Pull ups 5 reps (very slow & controlled)
1 Leg Squats 25 reps


Set 3
Lateral Leg Lunge with Knee Tuck 25 reps
Body Ball Back Extensions 25 reps



Nutrition of the Day:

Morning cup of coffee, splash of fat free non dairy French vanilla creamer
1-Power Protein Shake…fruit/nuts/yogurt/fiber cereal/whey protein
2-Slice of Organic Wheat Sprouted Bread topped with Grilled Chicken
3-Light Protein Shake…fruit/nuts/100% cran juice/whey protein
4-Grilled Chicken with Green Veggies & Salad
5-Protein Pudding dessert



Grilled Chicken with Veggies & Spinach salad



The Stay Healthy Protein Pudding
















Stay Healthy!


Darla;)